The strength of bones and joints not only weakens with age, but our diet and lifestyle also have a deep impact on it. According to National Institute of Health (NIH) data, every year approximately 15 lakh people suffer from fractures due to bone related diseases. Orthopedic surgeon Dr. Mohit Gupta recently shared a video on his Instagram. In it, he explains that including certain foods in your diet can strengthen bones and reduce the need for joint or bone surgery in the future. He has also listed five special foods, which can be consumed daily to improve the health of bones and joints. So, let’s learn about the foods that doctors recommend to help strengthen your bones.
green leafy vegetables
Dr. Gupta says that vegetables like spinach, kale and broccoli are very beneficial for bones. They are rich in calcium and vitamin K, which help in increasing bone density and strengthening them.
fatty fish
Fish like salmon, sardines and mackerel are rich in omega-3 fatty acids and vitamin D. Both of these help in reducing swelling of joints and keeping them flexible.
dairy products
Dr. Gupta describes dairy products like milk, curd and cheese as a storehouse of calcium and protein. These strengthen the bones and prevent them from breaking.
dried fruits and seeds
Almonds, walnuts and chia seeds contain magnesium and healthy fats that help form new bones and keep joints strong.
citrus fruits
According to Dr. Gupta, fruits like orange, lemon and amla are rich in vitamin C. These help in the production of collagen in the body, which keeps bones and joints flexible and healthy. If you want to maintain strong bones even in old age and want to avoid joint pain, then include these five foods in your daily diet so that your bones always support you.